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HOW TO BUILD BIGGER SHOULDERS

HOW TO BUILD BIGGER SHOULDERS

Strong and defined shoulder muscles are not just about looking good. The shoulder joint and the surrounding muscles are key to almost everything we do.

Here are three steps and three moves for impressive shoulders.

1. WHICH MUSCLES NEED TRAINING?

To get serious shoulders, you need to work all three parts of the deltoid muscle. These are:

  • The anterior deltoid, which is worked when your arms are raised forwards and overhead.
  •  The lateral deltoid, which raises your arms sideways. It is the muscle that gives ‘broad shoulders’ if you are made that way.
  • The posterior deltoid, which pulls your arms and shoulders back. This muscle gives defined rear shoulders.

2. BEFORE YOU START, BE CAREFUL

The shoulder muscles and joint are vulnerable to injury from incorrect training. It is vital to balance out your muscle work and to warm up properly. Don’t even think of heading for the weights until your shoulders are warmed and flexed.

There are no medals for injury or pain. If a load is too heavy, don’t force it. Torn rotator cuff ligaments and muscles take a long time to recover – don’t go there!

3. A SHOULDER-BUILDING ROUTINE

Here is a workout that will keep muscles balanced. Begin with a proper warmup, including muscle mobilisation exercises. As you improve, increase weights and reps.

  • Anterior deltoids: the Arnold Press. Sit straight and tall. Hold a dumb-bell in each hand with palms facing you. Press the dumb-bells up and overhead while twisting your wrists. You should finish with straight arms and palms facing away from you. Lower under control.
  • Lateral deltoids: Kettlebell raises. Using kettlebells rather than dumb-bells means that you need to work harder at control. Start with the kettlebells hanging at your sides, then lift up and out until your arms are horizontal, pointing your thumbs down. Lower and repeat.
  • Posterior deltoids: Face pulls. Set up the cable machine with the rope at face height. Grab the handle and pull towards your nose, keeping elbows high. Squeeze your shoulder blades together as you pull. Release under control.

Too easy? Expand the workout to a full shoulder routine. Take care with your form, do your warmup and watch those shoulders fill out.

the author

Jessica Ambrose

Jessica is a fitness writer who loves long distance running, yoga, strength training and healthy eating.

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